Training Board is…

Training Board is basically my gym notebook.

In theory, I can also blog in a more public spirited way about weightlifting, nutrition, weight loss, etc. But mostly, I just use this blog to track my workouts. And surfing.

If anything I have posted seems useful to you, let me know with a comment.

About Me

I'm a level I "sports performance certified" USAW coach, and I train, and work as a trainer at Asheville Strength and Conditioning, a great little gym here in Asheville, N.C.

I work with clients who want to get strong and fit, and am especially happy with helping older or detrained individuals.

My own training now is more focused on developing strength and using basic lifts and classic strength and conditioning techniques. A lot of the older portions of this blog deal with CrossFit and reflect my journey into fitness self-awareness. I first discovered CrossFit, back in late 2008. I learned a lot from CrossFit's "fitness as sport" model of training -- and benefited tremendously from training with my friends at CrossFit Asheville -- and furthermore I must credit my interest in CrossFit for opening my eyes to the larger world of training for strength athletics, Olympic-style weightlifting, powerlifting, and other arcane approaches to moving the Iron around.

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CrossFit Asheville WODS • December 28, 2009, at 11:01 am

Back Squat and Gone in Sixty Seconds

I began a new six week full training cycle this morning, my first “work week” back after the baby. Yael was nice enough to let me go off to the 8:40 am class at CFA: Back Squat (heck yeah!) and “Gone in Sixty Seconds.”

Training Cycle: Week 1/6 (Work Week)
Running Hiatus Week 4/8
No Alcohol Month 1/5
Diet: Flexible-Paleo-Zone
(Blocks: 20-22 pro, 50-58 fat, 16-19 cho)
First WOD of this Week

The WOD: Back Squats and “Gone in Sixty Seconds”

Too little time for a detailed blog entry this morning. We did a cool warm-up with Randy (details later, maybe Wednesday this week). Then, some calisthenics, which I slacked on.

Dale and I did back squats together. We did work sets, and used about 78% of my 1 Rep Max, or 145 lbs.

Results: 7 x 95 / Work Sets 5 x 5 x 145 lbs.

Volume: 4,290.

Good work volume! This felt solid. Later: I realized that 145 lbs is only 5 lbs less than my current “5 rep max!” and is 5 lbs more than 4/5 of the sets I did two weeks ago when working on my back-squat 5 RM. Today’s volume was more than 36% more than that session’s volume. I am definitely improving in this lift.

Gone in Sixty Seconds is a fun WOD:

3 Rounds of:
40 seconds max rep pull-ups
20 seconds rest
40 seconds max rep ball slams
20 seconds rest
40 seconds max rep kettlebell thrusters (45/35lbs)
20 seconds rest
40 seconds max rep ball slams (14/10lbs)
20 seconds rest
1 minute rest
Post total reps and modifications to comments.

Round Pull-Ups Ball Slams (12#) KB Thrusters (35#s) Ball Slams
1 13 30 7 27
2 11 27 9 24
3 12 29 10 28
totals: 36 86 26 79

Result: 227 reps, no bands, 12 lb. med ball, 35 lbs. kettlebells

Fun day!

4 comments to Back Squat and Gone in Sixty Seconds

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hi mom!